3 Day Training Program

Hey all,

So I would like to cut down on my training in the gym for a period of time due to life.

I am struggling to gym 5 days a week and still have time to get some personal stuff done, so instead of missing gym days which I find de-motivating I would rather commit myself to a 3 day routine.

The issue is, I am not sure what to do, like what would be a good all rounder 3 day gym routine to follow?
I am currently on and have been following Layne Nortons PHAT regime, with a few changes my friend and I have made and I am really enjoying it. So I am thinking about maybe taking it and changing it into 3 days a week, so something like this:

Day 1: Back and Shoulders
Deadlifts 6 x 3
Assorted grip pullups 4 X 8-12
Seated Row 3 X 8-12
Shrugs 2 X 12 - 15
Overheadpress 3 X 8-12
Upright Rows 3 X 8-12
DB Lat Raise 2 X 12-15


Day 2: Lower Body
Squats 6 X 3
Pistol Squats 3 x 5
Leg press 2 X 12-15
Leg extention 3 X 8-12
Romanian deads 3 X 8-12
Lying leg curl 2 X 12-15
Seated calf raie 2 X 15-20
Standing Calf Raise 2 X 15-20


Day 3: Chest and Arms
DB Press 6 X 3
Inc DB press 3 X 8-12
Hammer chest press 3 X 12-15
Assorted Chest Cable Exercise (Normally flies) 2 X 15-20
Wide Grip Curls 3 X 8-12
DB Curl Variation 2 X 8-12
Dip Machine 2 X 8-12
Overhead Tricep Machine 2 X 8-12
Rope Pulldown 2 X 8-12

I would appreciate some assistance in adjusting this program so that it is still a decent one to follow - I still want to make them gains!


If you have other suggestions I am open to those as well. I will most likely end up training on Monday, Wednesday & Friday. Perhaps go in and do some cardio and abs on the odd weekend, although I generally do some cardio after my workouts during the week.

Thanks,
Psy

Would moving to 4 days be to much too?

00pump wrote: Would moving to 4 days be to much too?

I'd prefer to do 3 days, although if 4 is really worth it I will give it a bash.

The weekends are gonna screw me over big time if I try and gym during the weekends at the moment. Just want to make sure I get enough rest between workouts as well at the moment, especially since I am currently busy with my PCT.

What did you have in mind?

Try Strongligfts/ 5x5 for a while bud. Worked well for me in the early days of Jan when I was so ripped.Propper Diet and heavy sets and you will keep making gains just keep adding weights week by week even if you up the weights 1-2kg a week progress is progress my Bud.

I did weights 2x a week and I made progress but my cardio was insane. Interval sprints, long runs and cycling. Just keep it heavy and intense short rest.
Not that the cardio is of any relevance to you as your goals are different to mine.

It is a workout routine worth a shot bud.

Rooi Bul 86 wrote: Try Strongligfts/ 5x5 for a while bud. Worked well for me in the early days of Jan when I was so ripped.Propper Diet and heavy sets and you will keep making gains just keep adding weights week by week even if you up the weights 1-2kg a week progress is progress my Bud.

I did weights 2x a week and I made progress but my cardio was insane. Interval sprints, long runs and cycling. Just keep it heavy and intense short rest.
Not that the cardio is of any relevance to you as your goals are different to mine.

It is a workout routine worth a shot bud.

Yeah, I know about Stronglifts.

Something to consider. Not sure I want to go full body workout again right now though.

Hi Psy.

I had a hoog long look at you 3 day program. Seeing that are not a beginner you might get away with that but being off everything and not taking any supplements that might be too much volume in there. I say give it a bash and listen to your body if you notice no strength increase and you stay sore too long up your protein and look at something to help you increase nitrogen retention and protein synthesis.
Betaecdysterone and Methoxy isoflavone will benefit you and are not that expensive especially if you order from Supplements SA direct.

Where are you at body weight wise now Psy?

I based the 3 days off Days 4-6 of Layne Norton's PHAT with a few changes.

I started PHAT before my cycle and continued it while cycling and just made a few changes as well and I feel as if it has provided me with the most gains since I have started training and it has really helped me learn things about my body - what it responds well to and what doesn't work as well for me.

So let me give it a go and I will keep your advise in mind should I start feeling those effects.
My main concern was perhaps not having a well balanced workout - missing something or doing too little of something.

At the moment I am around 60KG I think as I have not weighed myself first thing in the morning. I am a very short 1.63m tall as well.
Only during the day after a meal and with clothes on. So far my strength is still more or less where it was, it has hardly dropped much and I have 5 more days of Clomid then I start my Nolvadex.
If I can stay at 60KG I will be very happy, especially considering I started the cycle at around 53KG and I peaked at around 63KG. Although as I type that out, it just seems ridiculous and very unlikely that I will end up around 60KG by the time my test levels are back to normal. I do not think most people keep that much of their gains from their cycle?

I picked up a 5th of my body weight additional during my cycle.

You should be able to stay around 60kg you are verry knowledgeable for your age if you feed your body enough quality calories and keep stimulating the muscles you will hang on to your size and weight.

I remember you starting your cycle at 53kg that is why I was wondering where you are at now. You made decent progress for a first cycle bud. Keep training hard through and after PCT and keep us updated.

I am only 5cm taller than you bud. Weight is stable for about a month now on 92-94kg

Rooi Bul 86 wrote: You should be able to stay around 60kg you are verry knowledgeable for your age if you feed your body enough quality calories and keep stimulating the muscles you will hang on to your size and weight.

I remember you starting your cycle at 53kg that is why I was wondering where you are at now. You made decent progress for a first cycle bud. Keep training hard through and after PCT and keep us updated.

I am only 5cm taller than you bud. Weight is stable for about a month now on 92-94kg

I hope so, we shall see. So far so good!

5cm makes a big difference and bone structure an even bigger one and my frame (bones) are not all that big. My wrists are tiny! I'd go as far as saying they are feminine and around the same size as females.


Nicely done on your weight! I am curious as to how much I might be able to pick up and keep on my next cycle, but still many months to go until that happens. I won't lie, I do keep thinking about it fairly regularly and am quite keen to do another cycle. Now that I am on PCT I can see why soo many start and do not want to stop.

Hi PSY.

Hope you doing well?
I also changed up my weight workout structure and frequency as I decided to go the natural route for +- 2years. I do Reg Park's Bodybuilding workout on Sunday as Power and strength so 5 sets 5 reps heavy as I can. Then 72hours later I do Hypertrophy Pump style training lower weights but 5 sets 12-15 reps then rest until Sunday. On the days in between I do cardio. It is still early days now but wil let you know how it goes

Hey Bul

Ekt nog altyd self die hoër frequency meer gelike as een bodypart smash per week en dan soos n penguin loop die res van die week. As jy tyd het gan soek bietjie Menno Henselmans se goed oor Norwegian frequency training ek dink.

Hey Demolish.

So jy dink ek is op die regte pad?

kyk dit is n individual ding, mar ek voel net die meer frequent ding is beter as jy nie op juice is nie. en as jy vat in Reg Park se dae was die gear maar minimal gewees. So ja jy kan dit so doen soos sy program of jy kan jou eie een maak met exercises wat beter werk vir jou.

BV:
Day 1
( power and strength day)
-power sets , explosive around 60% 1RM, big compound movements) miskien soos 5 sets x 3
-ek doen ; powercleans, squats (front of back), Barbell bench slight incline, weighted chins 54321 reps 2 rounds
(strength sets) 3 sets of 5 ; leave 1-2 reps in tank

Day2
hypertrophy/pump day
-doen jou normale hypertrophy workout, exercises wat minder stress op joints sit en min rest tussen sets

dan dag 3 is weer n repeat van day 1, alternate dit sodat elke week gan jy of twee strength days of 2 hypertrophy days he.

maak dit sin

Dis wat ek doen op 3dae gym

Thanks Demolish.

That is actually almost exactly like I have designed mine I am just going to do 2x weight sessions per week as I believe because I am going to be eating strict that my rest period to recover wil be +-72hours

Oupa Would my Lady be able to follow this type of workout with me but obviously at her own weights?

PPL for life. It's probably the all round best, especially if you program it as Push, Pull, Legs, Rest. Doing something like this at the moment to increase upper body powerlifting movements (my squats and diddy over powers everything lol). I think if you are coming off cycle, it's wise to change to a PPL from a bro-split.

Otherwise, you don't have to do a 3 day split if you want to lift less per week. Overlaps and such brah. 4 day split, rest days in between. Or something like, more workouts on weekends less on weekdays if you do the regular business hours workweek.

PraetorivsXII wrote: Dis wat ek doen op 3dae gym

I find this particular PPL a bit biased. You aren't going to develop everything evenly, I sincerely think. But I'm a big proponent of a 3 day split. :thumbup:

PPL is the best yes, allthough its designed like this I actually have always mixed or replaced something with something els, depends on what your body requires and your needs.

Furk slaan jy die spyker op sy kop...

PraetorivsXII wrote: PPL is the best yes, allthough its designed like this I actually have always mixed or replaced something with something els, depends on what your body requires and your needs.

Hahaha ek glo eintlik ons sou die selfde veranderinge maak om daai program optimaal te maak.


I have to add, being on the holy sauce changes the rules. I've yet to make my mind up what's the best routine if on mass cycle. But that's why I'm pushing PPL, it makes perfect sense for natties.

Hey Psy,

Here's a link to an interesting PPL powerbuilding routine. You could consider PPL-A one week, PPL-B the next.

www.muscleandstrength.com/workouts/6-day...ding-split-meal-plan

Iron K

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Wow, I come visit the forums and my thread is fuuuull of replies. AWESOME!

I have been following the routine I posted in my OP. I am very keen to change to a PPL - will take a look at the one you posted IronKobra, thanks

Furk, which PPL routine are you following?

PsyCLown wrote: Wow, I come visit the forums and my thread is fuuuull of replies. AWESOME!

Sincerely believe that good folks exist, that understand building others up, doesn't bring yourself down.

PsyCLown wrote: Furk, which PPL routine are you following?

Should I type it out? Custom, but I don't mind sharing, just can't promise it'll fit your goals.

Yes pls do share Furk and what is the purpose/goal?